Olive oil is a staple of Greek cooking and the Mediterranean diet. It’s been linked to many health benefits, including less inflammation, better brain health, protection against heart disease and stroke and the ability to help fight cancer (7, 8, 9).

You can serve hummus as a dip with fresh vegetables, pita bread or crackers.

Summary: Hummus is a dip and spread made from chickpeas, tahini, olive oil and lemon juice. It’s loaded with protein, fiber and healthy fats.

High intakes of fish, especially fatty fish, have been repeatedly linked to many health benefits, including a reduced risk of heart disease (42).

Sardines are one of the most commonly eaten fish in Greece. These small, fatty fish are not only flavorful, but also one of the healthiest foods you can eat.

In fact, they are great source of EPA and DHA. These are types of omega-3 fatty acidsthat have been linked to many health benefits. 3.5 ounces (100 grams) of sardines contain 473 mg of EPA and 509 mg of DHA (43).

Research has shown that a moderate intake of 250–500 mg of EPA and DHA per day can lower the risk of death from heart disease by at least 25% (44).

DHA is also crucial for brain health. It’s not only critical to healthy brain development in infants, but it also promotes healthy brain aging (45).

In addition to healthy fats, 3.5 ounces (100 grams) provide the following (43):

Protein: 25 grams

Vitamin B12: 149% of the RDI

Selenium: 75% of the RDI

Vitamin D: 68% of the RDI

Calcium: 38% of the RDI

Sardines are also good for your bones, as they contain high amounts of protein, calcium and vitamin D (46).

While they are eaten many different ways, they are often baked with olive oil, lemons and seasonings.

Summary: Sardines are high in protein and healthy fats and may help lower the risk of heart disease. They also contain many vitamins and minerals, including calcium and vitamin D for strong bones.

It’s typically made with tomatoes, onion, cucumbers, olives and feta. It’s then dressed with olive oil and vinegar. All of these ingredients are loaded with nutrients and considered staples in Greek cooking.

The vegetables in the salad make it high in fiber. Vegetables also contain many antioxidants and nutrients, including vitamin C, vitamin K and potassium (41, 47, 48).

The olives and olive oil contain healthy monounsaturated fats. These fats may reduce your risk of a heart attack and stroke, as well as reduce inflammation (7, 49).

The feta sprinkled onto the salad is another staple of Greek cooking.

Feta is made from sheep or goat’s milk. It’s good for your bones since it’s high in calcium, protein and phosphorous. In fact, it contains more calcium than most other cheeses (50, 51).

Summary: Horiatiki salad is made from tomatoes, onions, cucumbers, olives and feta. It contains healthy fats, fiber and many vitamins and minerals. It has many antioxidants too.

Spanakorizo is a spinach and rice dish that’s traditionally served with lemon, feta cheese and olive oil. It can be served as a main dish or side.

Spinach is one of the healthiest vegetables you can eat. One cup (30 grams) contains the following nutrients (52):

Vitamin A: 56% of the RDI

Vitamin C: 14% of the RDI

Vitamin K: 181% of the RDI

Folic acid: 15% of the RDI

Potassium: 5% of the RDI

Iron: 5% of the RDI

Spinach also contains many antioxidants that help fight free radicals and prevent cell damage (11).

For example, they contain lutein and zeaxanthin, which improve eye health, and quercetin, which fights infection and inflammation (53, 54).

Rice is also rich in many B-vitamins and minerals, such as manganese, selenium and iron (55).

However, iron from plant sources such as rice and spinach is not absorbed as well as iron from meat. Luckily, this dish contains lemon. Lemon’s citric acid and vitamin C contents aid in the absorption of iron from this dish (56).

Summary: Spanakorizo is a spinach and rice dish that’s high in vitamin A, vitamin C, vitamin K, iron and folic acid. It also contains many antioxidants that may promote eye health, fight infection and reduce inflammation.

Horta vrasta simply means boiled greens in Greek and is a staple in Greek households. The dish is typically topped with olive oil and lemon juice.

Traditionally in Greece, wild greens were used. Greens are commonly consumed throughout the Mediterranean, and a high intake of greens is a key, often overlooked component of the Mediterranean diet.

Most wild greens have an extremely high antioxidant content. One study found that many wild greens contain more antioxidants than blueberries (57).

Research shows that while some of their antioxidant content will be lost during boiling, they retain antioxidants better than most foods when boiled (58).

If you do not live in the Mediterranean, you can still enjoy this dish, as you can use almost any leafy green vegetable. Commonly used greens include endive, dandelion greens, spinach, mustard greens or chicory.

While the exact nutrient content will vary depending on which greens you use, all leafy greens are high in vitamin K and fiber yet low in calories (59, 60, 61, 62).

Moreover, all leafy green vegetables are also good sources of dietary nitrates. Recent studies have shown that a diet rich in nitrates from vegetables can lower blood pressure and reduce the risk of glaucoma (63, 64).

Summary: Horta vrasta is a dish of boiled greens. They are traditionally made with wild greens that are high in antioxidants. This dish is rich in vitamin K and fiber yet low in calories.